Recomp plan
Transform your physique in just 4 weeks—balance strength and definition with the recomp plan and unveil your best self.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Zercher Squat (Barbell) | 3 | 5–6 reps | @7.5 |
| 1 | 5–6 reps | @8 | ||
| 2 | Step-Up (Weighted) | 3 | 8–10 reps | @8.5 |
| 3 | Reverse Lunge (Barbell) | 3 | 10 reps | @8.5 |
| 4 | Hanging Leg Raise | 3 | 12–15 reps | @8.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 6–8 reps | @7.5 |
| 2 | Overhead Press (Barbell) | 4 | 6–8 reps | @7.5 |
| 3 | Pullover (EZ Bar) | 3 | 10–12 reps | @8.5 |
| 4 | Lateral Raise (Dumbbell) | 4 | 12–15 reps | @8.5 |
| 5 | Overhead Extension (EZ Bar) | 3 | 10–12 reps | @8.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 5 reps | @7.5 |
| 2 | Bent Over Row (Barbell) | 4 | 6–8 reps | @7.5 |
| 3 | Rear Delt Fly (Dumbbell) | 3 | 15 reps | @8.5 |
| 4 | Bicep Curl (EZ Bar) | 3 | 12–15 reps | @8.5 |
| 5 | Reverse Bicep Curl (EZ Bar) | 3 | 12–15 reps | @8.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 6–8 reps | @7.5 |
| 2 | Overhead Press (Barbell) | 4 | 6–8 reps | @7.5 |
| 3 | Pullover (EZ Bar) | 3 | 10–12 reps | @8.5 |
| 4 | Lateral Raise (Dumbbell) | 4 | 12–15 reps | @8.5 |
| 5 | Tricep Extension (Dumbbell) | 3 | 10–12 reps | @8.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 4 | 5 reps | @7.5 |
| 2 | Bent Over Row (Barbell) | 4 | 6–8 reps | @7.5 |
| 3 | Rear Delt Fly (Dumbbell) | 3 | 15 reps | @8.5 |
| 4 | Bicep Curl (EZ Bar) | 3 | 12–15 reps | @8.5 |
| 5 | Reverse Bicep Curl (EZ Bar) | 3 | 12–15 reps | @8.5 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Recomp plan is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
Recomp plan is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Recomp plan is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
